Weight Loss Tips

4 Weight Loss Breakfast Ideas to Kick Start Your Day

We’ve all heard people say that breakfast is the most important meal of the day. That being said, most people actually miss breakfast altogether, using excuses like “I have no time” or “I’ve had my coffee, that’s my breakfast”. So what does breakfast actually do for our bodies? And is it worth it to make an effort and eat breakfast each morning?

There is a strong link between diet and emotional health. A healthy breakfast provides nourishment for the brain. Breakfast kick starts our day and puts our bodies into gear. It provides the energy we need to get going with healthy activities like exercising. Research shows that if important nutrients are missed during breakfast, that it’s likely those nutrients will not be compensated later in the day.

Studies show that eating a balanced breakfast can lower your risk of heart disease. About one in every four deaths is caused by heart disease. It’s currently the leading cause of death for both men and women. Obesity and poor diet contribute heavily to heart disease. Eating breakfast lowers cholesterol, and decreases chances of getting diabetes.

Now if all these health benefits still aren’t enough to push you to start eating breakfast on a regular basis, the advantages of breakfast always include weight loss. That’s right, if you think skipping breakfast is going to increase your chances of losing weight, you’re wrong. This is a common misconception. Breakfast boosts your metabolism in the morning, and helps burn extra calories. It provides the energy and nutrients your body needs!

We’ve got 4 breakfast weight loss ideas to kick start your day! Keep reading to find out what we’ve got in store.

1. Eggs

Spinach Eggs Weight Loss Breakfast
Image from La Brea Bakery

Eggs provide a punch of protein which is exactly what you need to consume for breakfast. Eggs are a smart choice because studies show eating eggs helps with weight loss. An egg is high in nutrients, while simultaneously being low in calories. And when your goal is to cut calories for weight loss results, eggs can be the go-to food.

Eggs are super versatile. If you really need those carbs, make a breakfast sandwich. It only takes a couple of minutes, and you can be out the door. Try to incorporate whole wheat for your bread, and add in vegetables with fiber. For example, sauté some baby spinach leaves in a touch of olive oil and sprinkle with a little feta cheese. Now you have yourself a nutritious whole grain spinach, egg, and feta breakfast sandwich. And that didn’t even take 10 minutes.

There are plenty of other combinations of breakfast items you can use eggs with. You can prepare an omelette full of fresh seasonal veggies, or make egg crepes and serve with cottage cheese and fruits.

2. Healthy Smoothie

Healthy Breakfast Smoothie
Image from Downshiftology

Smoothies are awesome breakfast staples, and oh-so-easy to make in the morning. Smoothies can serve as a light meal, or they can be used as a altogether meal replacement.

If you’re looking for something light for breakfast, make a homemade green smoothie. Baby spinach and kale leaves are a great healthy start. Add some fresh strawberries and raspberries, and unsweetened yogurt and you have a light breakfast you can take with you on the go.

For a meal replacement, add protein. This can be done by adding foods high in protein, or even more simple- use protein powder. Combine milk, protein powder, ice cubes, bananas, and strawberries and blend. The protein from the powder and bananas will fill you up and keep you satisfied until lunch time.

For quicker smoothie making, freeze your ingredients ahead of time in plastic baggies! Label the bags with a freshness date, and the type of smoothie the ingredients will make. In the morning, whip out one of the baggies, throw the contents into your blender and you have a smoothie to go in less than 5 minutes.

3. Oats & Oat Bran

Weight Loss Breakfast Oats
Image from MakingThymeForHealth

Oat bran is high in fiber content, which makes it a smart breakfast choice. Research suggests that foods high in fiber content can help lower cholesterol levels, stabilize blood sugars, and help keep you feeling fuller longer.

Oat flakes cereal and milk is a quick and easy breakfast choice. Add some fruit on top, and you have added nutrients and energy boosters. Make sure you pick a cereal with low sugar content.

To speed things up even more on an especially crazy morning, try overnight oats. Obviously this is made ahead of time, the evening before. But having a breakfast that is done ahead of time as an option in the morning can be especially helpful.

To make overnight oats, you’ll need a couple basic ingredients and supplies:

Dairy milk or almond milk

Old fashioned rolled oats



Chia Seeds

Add all ingredients to a mason jar or a container, mix, and refrigerate overnight. In the morning, you may add additional liquid if the mixture is too dry. Now you can top your oats with a variety of fun nutrients like protein powder, fresh fruit, nuts, granola, nut butter, and seeds! Have fun with it, and change the recipe from time to time!

4. Cottage Cheese Parfait 

Cottage Cheese Parfait Weight Loss
Image from DairyGoodness

Add a delicious protein and nutrient rich cottage cheese parfait to your morning routine. Cottage cheese is a great alternative to yogurt, and contains an enormous amount of benefits. It’s full of protein while being low in calories, making it a smart choice for breakfast. To make a cottage cheese parfait, you’ll need low fat cottage cheese, your choice of fresh fruits, a fiber option (like fiber rich cereal) and a topping. The topping can be coconut flakes, chia seeds, or lemon zest.

In a container or jar add the fiber cereal, top with cottage cheese, then fruit. Continue this pattern until you fill your jar and then add your topping of choice. Enjoy the delicious taste, and the health benefits!

Remember, eating breakfast doesn’t have to be a chore. Unless you’re making something extra fancy (save that for the weekend), breakfast doesn’t have to take any more than 10 minutes! And when you know you’ll be in a real crunch, you now have the tools to create an overnight breakfast that’ll be ready to grab in the morning when you’re in a rush. The truth is, eating breakfast will not only help you in your weight loss journey, but it’ll provide so many great benefits along the way like increased energy, a boost in metabolism, and additional nutrients for your body.

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